Does Fasted Cardio Work?

Author

Erik Korem
January 04, 2024

This week, I saw new people at the gym I’ve never met before, and I ran into some friends who’ve got big New Year’s Resolutions…I’m cheering them on, but here’s the truth. Without accountability, they’ll most likely fail.

According to a study by the Association for Talent Development, you are 95% more likely to accomplish your goals if someone holds you accountable.

Research shows that even a little accountability produces measurable results when it comes to reaching your goals:

  • Having a goal: 10% more likely to complete

  • Consciously deciding to do it: 25%

  • Assigning a timeline: 40%

  • Making the plan: 50%

  • Committing to someone else: 65%

  • Weekly, consistent check-ins with that someone: 95%

Yes, SMART goals are useful, but without accountability, success is less likely. You don't need anything elaborate, just share your goal with someone and update them weekly on your progress.

Additionally, in my view, they should be able to challenge you. So, find someone who's ready to provide honest feedback and will call you on your junk.

It’s time to do some myth busting…

Does fasted cardio improve fat loss?

According to a new paper in the Journal of Exercise Science and Fitness the answer is NO!!!

A group of 30 overweight young men undertook a six-week exercise regimen for five days a week. They were split into three groups. The first group performed cardio in a fasted state, the second group ate breakfast before doing an hour of cardio, and the last group was the control.

Oh, and they all ate the same diet. And the results???

Well, both exercise groups saw significant improvements in their health markers. However, when it came to fat loss, BMI, body fat percentage, and waist circumference, there was no significant difference between the groups.

Interestingly, the only notable difference was a greater decrease in fasting insulin levels in the fasted cardio group.

This aligns with other studies comparing fasted versus fed exercise.

So, what's the takeaway here? If you prefer to exercise on an empty stomach, more power to you! But if you'd rather have a bite to eat before hitting the gym, that's perfectly fine too. It really comes down to personal preference.

Yours in Wellness,